All-Day Nutrition

Dairy-inspired, plant-based dishes to serve from morning to night

(Family Features) From cereal and milk to yogurt and fruit to broccoli and cheese, combining dairy with plant-based foods creates a superfood power couple that can help ensure you and your family are getting the nutrients you need any time of day.

With the rise in popularity of plant-based diets, dairy can help optimize nutrient absorption from plant foods and provide additional nutrients like high-quality protein, calcium, vitamin D and vitamin B12. You can create delicious meals with the nutrition you need while enjoying the best of plants and dairy.

Combining dairy and plant-based foods can be easier with these dairy-powered recipes from Milk Means More. They are ideal for creating a nutritious and delicious plan for every meal throughout the day. Start with a Blueberry Apple Crisp Smoothie Bowl in the morning then build out your lunch or dinner plans around an appetizer like this traditional Middle Eastern Labneh Spread with grilled pita bread and assorted veggies. For the main course, try Lentil Tacos with Tangy Guacamole and a classic Moroccan staple, Creamy Couscous with Broccoli, Tomatoes and Cheese, on the side.

Find more recipes that combine the goodness of dairy and plant-based foods at milkmeansmore.org.

Creamy Couscous with Broccoli, Tomatoes and Cheese

Recipe courtesy of culinary dietitian Marcia Stanley, MS, RDN
Prep time: 15 minutes
Cook time: 5 minutes
Servings: 6

• 1/2       cup chopped onion
• 2          tablespoons butter
• 3          cups broccoli florets
• 1          teaspoon minced garlic
• 1/2       teaspoon pepper
• 3          cups fat-free, 2% or whole milk
• 1 1/2    cups plain couscous (wheat pasta)
• 1          cup finely shredded Parmesan cheese
• 1          cup (4 ounces) shredded cheddar cheese
• 1 1/2    cups seeded and chopped tomatoes
• 2          tablespoons slivered fresh basil leaves

1. In large nonstick skillet over medium heat, cook onion in butter 2 minutes. Add broccoli, garlic and pepper. Cook and stir 2 minutes.
2. Stir milk into broccoli mixture. Bring to boil. Stir in couscous. Remove from heat. Cover and let stand 5 minutes.
3. Gently stir Parmesan cheese into couscous mixture. Spread on serving platter. Sprinkle with cheddar cheese. Top with tomatoes and fresh basil leaves.

Lentil Tacos with Tangy Guacamole

Recipe courtesy of culinary dietitian Marcia Stanley, MS, RDN
Prep time: 40 minutes
Servings: 6

Tangy Guacamole:

• 1          medium ripe avocado, pitted, peeled and chopped
• 1          tablespoon orange, lime or lemon juice
• 1/4       teaspoon hot pepper sauce
• 1          clove garlic, minced
• 1/2       cup plain, fat-free Greek yogurt

Lentil Tacos:

• 2 1/3    cups water
• 1          cup dry brown lentils, rinsed and drained
• 1/2       cup finely chopped onion
• 2          teaspoons chili powder
• 2          cloves garlic, minced
• 1/2       teaspoon salt
• 1 1/2    cups seeded and chopped tomatoes, divided
• 1 1/4    cups (5 ounces) shredded cheddar cheese, divided
• 12        yellow corn taco shells

1. To make Tangy Guacamole: In small bowl, mash avocado, juice, hot pepper sauce and garlic.  Stir in yogurt. Cover and refrigerate until serving time.
2. To make Lentil Tacos: Heat oven to 400 F.
3. In medium saucepan over medium-high heat, combine water, lentils, onion, chili powder, garlic and salt. Bring to boil. Reduce heat. Cover and gently boil 12-15 minutes, or until lentils are just tender. Uncover and boil 5-15 minutes, or until most liquid evaporates.
4. Remove lentils from heat. Stir in 1 cup tomatoes and 3/4 cup cheese. Spoon into taco shells. Stand filled tacos in 13-by-9-by-2-inch baking dish. Sprinkle tacos with remaining tomatoes and cheese. Loosely cover dish with foil. Bake 3-5 minutes, or until cheese melts.
5. Stir guacamole. Serve with warm tacos.

Labneh Spread

Recipe courtesy of Jenn Fillenworth, MS, RDN of Jenny with the Good Eats
Prep time: 5 minutes
Servings: 6

• 12        ounces whole milk Greek yogurt
• 1/8       teaspoon salt
• 1/2       teaspoon fresh lemon juice
• 2          tablespoons olive oil
• 1          pinch sea salt, for garnish
• fresh herbs, for garnish
• pita bread, grilled
• assorted seasonal vegetables

1. In bowl, mix Greek yogurt, salt and lemon juice.
2. Transfer mixture to fine mesh strainer lined with cheesecloth.
3. Wrap mixture in cheesecloth and strain over bowl in refrigerator 24-48 hours. Strain longer to make thicker.
4. Once thickened as desired, remove from cheesecloth and top spread with olive oil, sea salt and fresh herbs.
5. Serve with grilled pita bread and assorted seasonal vegetables.

Blueberry Apple Crisp Smoothie Bowl

Recipe courtesy of Rachel Gurk of Rachel Cooks
Prep time: 5 minutes
Servings: 1

• 1          cup frozen blueberries
• 2          cups apples, roughly chopped, reserving 2 tablespoons for topping
• 1          teaspoon cinnamon
• 1/2       cup plain, non-fat Greek yogurt
• 1          cup spinach
• pure maple syrup, to taste
• ice cubes (optional)

Toppings:

• 2          tablespoons oats
• 1          teaspoon pure maple syrup
• 1          tablespoon pecans, chopped
• 2          tablespoons reserved chopped apple
• fresh blueberries

1. In blender, blend blueberries, apples, cinnamon, yogurt and spinach until smooth. Taste and add maple syrup, to taste. If thicker mixture is desired, add ice cubes.
2. Pour into bowl. Mix oats with maple syrup. Top smoothie mixture with oats, pecans, apples and blueberries.

SOURCE:
United Dairy Industry of Michigan

Welcome the World to Your Kitchen

(Family Features) As a physical representation of cultures and regions from around the world, food can be more than just sustenance – it can connect you and your kitchen to faraway places. Whether you have opportunities to travel the globe or prefer to stick closer to home, foods can bring the heritage of other countries right to your own plate.

To take your own taste tour of the globe, consider these plant-based recipes including Sabra Hummus. More than just a dip, hummus can serve as a canvas for a variety of flavors. Working as a transformative ingredient to elevate nearly any dish, hummus is an ideal base for exploring a world of flavor in your kitchen. 

For example, these Vegetarian Spicy Noodles combine angel hair pasta and a soy-hummus sauce that’s creamy and rich with distinct Thai flavors. Chipotle Hummus and Mushroom Tacos provide a meatless version of a south-of-the-border favorite with a rich umami base topped with fresh cabbage and lime. 

Visit Sabra.com to discover the many ways that hummus can be more than a dip.

Vegetarian Spicy Noodles

Prep time: 10-15 minutes
Cook time 10-15 minutes
Servings: 2

Sauce:

• 4          tablespoons soy sauce
• 2          tablespoons sugar
• 1/2       cup water
• 6          tablespoons Sabra Supremely Spicy Hummus, plus additional for garnish

• 4          quarts water
• 3          ounces dry angel hair pasta
• 1          tablespoon minced fresh garlic
• 2          cups thinly sliced bell pepper
• 1          cup thinly sliced cherry tomatoes
• 1          tablespoon thinly sliced Thai basil, divided
• 1          tablespoon sliced scallions, divided

1. To make sauce: In large frying pan over medium heat, cook soy sauce, sugar, water and hummus 1-2 minutes until hot and mixed together.
2. To make noodles: Bring water to boil.
3. Add pasta to boiling water and cook 5 minutes, or until tender. Strain noodles.
4. Add garlic, bell peppers and cherry tomatoes to sauce. Let simmer 2 minutes. Add noodles and mix to fully coat noodles, 1-2 minutes. Add 1/2 tablespoon basil and 1/2 tablespoon scallions; reserve remainder for garnish.
5. Place noodles in bowls and top with hummus and remaining basil and scallions.

Chipotle Hummus and Mushroom Tacos

Prep time: 10-15 minutes
Cook time: 10 minutes
Servings: 2

Chipotle Hummus:

• 6          tablespoons Sabra Classic Hummus
• 1/2       teaspoon ground chipotle, dried

Slaw:

• 1/4       cup finely shredded purple cabbage
• 1/2       teaspoon chopped fresh cilantro
• 1/4       teaspoon lime juice
• 1/8       teaspoon salt

Mushrooms:

• 1/2       tablespoon olive oil
• 8          ounces sliced mushrooms (brown or white)
• 1/4       teaspoon salt
• 1/8       teaspoon black pepper
• 4          small tortillas (corn or flour)
• 1/2       ounce feta cheese (optional)

1. To make chipotle hummus: In small bowl, mix hummus and ground chipotle; set aside.
2. To make slaw: Cut cabbage into quarters to easily remove core; thinly slice. In small mixing bowl, combine cabbage, cilantro, lime juice and salt. Using clean hands, crunch or squeeze together ingredients to bruise cabbage and incorporate.
3. To make mushrooms: In large frying pan, heat olive oil over high heat. Add mushrooms, salt and pepper. Cook about 6 minutes until all sides of mushrooms are browned. Remove mushrooms from pan.
4. Using hot pan, add tortillas one at a time to warm up, about 20 seconds on each side.
5. Spread tortillas with chipotle hummus. Place hot mushrooms in centers of tortillas. Top with slaw and feta cheese, if desired.

SOURCE:
Sabra